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You don't need us to tell you that salt is delicious: that plate of cheesy nachos or a salty pretzel says more than we ever could. And the truth is that some sodium in your diet is actually good for you. But taking in too much sodium – usually, by eating too many processed foods – may have serious health consequences and increases your risk of several chronic diseases.

Advantages of Sodium

While sodium gets a bad nutritional rap, it's not all bad. Your body does need a small amount of sodium to function properly. Sodium helps you retain water. In moderation, that's a good thing, because it helps keep your blood pressure up and in a healthy range. It also helps ensure you have fluid outside your cells (called extracellular fluid) which is crucial to their function. Small amounts of sodium also help your nerve cells communicate with each other, which means sodium is required for brain function.

Cardiovascular Risks

While sodium in moderation is required for good health, most Americans overdo it – which means the problem is too much sodium, not a lack of sodium in the diet. One of the biggest side effects of taking in too much sodium is its effect on heart health. While moderate sodium boosts your blood pressure into a healthy range, excess sodium makes your blood pressure too high, a condition called hypertension. Over time, that excess pressure stresses your blood vessels, which can increase the risk of cardiovascular disease and heart failure.

Other Adverse Effects

There are other potential side effects of an excessively salty diet, as well. A diet high in salty foods is linked to a higher risk of gastric cancer, explains the Linus Pauling Institute. While it's still not clear exactly why this happens, one theory is that the excessive salt damages your stomach lining, upping your risk of infections that also increase your cancer risk.

There's also some evidence that excess sodium affects your bones. Too much sodium in your system can alter the levels of certain hormones (like PTH, or parathyroid hormone) that also impact your bones. Sodium seems to increase the amount of bone loss over time, which could contribute to osteoporosis.

Controlling Your Sodium Intake

Clearly, moderation is key for getting the benefits of sodium without all the risk. Aim for a sodium intake of 1,500 milligrams per day – but don't exceed 2,300 milligrams daily. The easiest way to reduce your salt intake is to steer clear of processed foods – even ones that seem relatively healthy, like soups. Instead, make meals yourself using fresh ingredients, and limit the amount of salt you add to your food.

About the Author

Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, and health.